Since becoming a mother, the shower is one of my favorite places to meditate. Moms don’t always have the luxury of quiet time to themselves. (As an introvert, this is something I dearly miss!) But, a few minutes in the shower is something anyone can squeeze in. This is one of my favorite breathing exercises, Breath of Joy, modified into a shower meditation.

Benefits of this exercise:

Relaxing

Cleansing (Breathing exercises detoxify the body.)

Can be calming or energizing

Leaves you feeling “lighter”

Puts a smile on your tired mama face!

To begin:

Stand straight and tall, facing forward. Plant your feet firmly to the “ground.” Imagine a string coming out of the top of your head and gently tug it, lengthening your spine. Close your eyes softly.

Take a deep breath in through your nose and pull your shoulders up to your ears. Feel your belly expand.

As you exhale, let your shoulders drop, and say “ha…..” out loud.

Repeat this exercise several times (at least three). With each exhale imagine your shoulders dropping lower and lower, lengthening the space between your ears and your shoulders.

Feel the water dripping down your back, washing away your stress, bad energy, and tension. Imagine all your worries slipping down the drain with the water.

Imagine your worries slipping away…

For an extra special treat combine some aromatherapy with this exercise.

Use soap or body wash scented with calming essential oils such as lavender or vanilla, and turn your whole shower experience into one loving kindness meditation. (Although not hand-made, I love Bath & Body Works Jasmine Vanilla Sugar Scrub. It’s one of my favorites!) As you wash each body part, think of all the amazing things your body does. Thank your feet for carrying your body everywhere you need to go. Thank your arms for carrying your baby, thank your loving heart for providing fresh nutrients throughout your body, on and on until your shower is complete. For the ultimate experience, combine the above with showering by candlelight.

Before turning off the water and stepping out, take a minute to center yourself, take a few deep breaths and allow yourself to just “be.”

For those of you who would like a small reminder to put in your shower, I’ve created this printable for you. It could be laminated or covered with packaging tape to keep it from getting wet. Click here to print. Enjoy!

Bonus Tip:

Use the Self Care Planner to help you help keep track of taking your supplements, daily meditation practice, how much sleep you’re getting, and more. It will teach you to develop practices that will nourish and sustain you.

More meditation ideas:

Moving Meditation

Rain Meditation

Free Coloring Pages

Quick Meditation

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